The post Balancing Medicine and Miles: Gabriella Rooker’s Path to Elite Running appeared first on Runner's Tribe.
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RT Q&A featuring Gabriella Rooker
Every runner has a beginning—what sparked your passion for running? Was it a defining moment, or did the love for the sport grow over time? And how did you know it was time to take the leap from local races to the marathon stage?
Growing up, I was a competitive gymnast. From a very young age, gymnastics was my major focus. I competed in college and always knew my career would end after my time as a college athlete. After college, I sampled many sports. I tried CrossFit, snowboarding, soccer, cycling, and running. I gravitated towards running and found a new community when I joined Mill City Running in Minneapolis, MN. I was able to connect with runners of all backgrounds and started participating more in local races. After running the Twin Cities 10 Mile with a PR of 62 minutes in 2019, I decided I wanted to train for a marathon. My hopes of running Grandma’s Marathon in 2020 were squashed by COVID, so I used that year to stack consistent training and debuted in the marathon at Grandma’s in 2021.
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The road to success is rarely smooth. Can you share a pivotal challenge or setback you faced in your running journey? How did you navigate through it, and what lessons have stuck with you since?
As a teenager in gymnastics, I spent many seasons hurt due to broken arms and subsequent surgeries. During that time, I learned the importance of focusing on strength and conditioning as well as being a good teammate to others. I was lucky to have a relatively healthy college career with only minor setbacks. As a runner, I experienced similar luck until about a year ago. I started to have IT band issues in the fall of 2023, and I spent much of 2024 navigating issues related to a muscle imbalance that caused the IT band issues in the first place. It took a lot of time to accept that I was injured and needed to give my body time to recover. I spent more time working on the imbalance, getting better, and cross-training. But I really struggled with my inability to have a consistent running schedule. At times, I was very self-focused and started to feel more anxious. I found a sports therapist who helped me work through my stressors and learn new strategies to be a more complete person. During this time, I leaned on friends, family, and community to help me get through the tough days.
Behind every great marathoner is a solid routine. What does a week of training look like for you? Are there specific workouts or rituals that you consider non-negotiable for success?
I work part-time as a physician assistant in a hospital in Minneapolis, MN, so my training weeks look different if I am working or not. When I am off work, I typically run twice a day (except on long run days) and lift twice a week. I prioritize sleep, nutrition, and recovery above all else. If I am working in the hospital, I may double a few times a week, but I will decrease weekly mileage to ensure I get enough sleep. Work weeks make for very early morning runs and late evenings where I generally finish running, eat, and then go to bed.
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Balancing life as a physician assistant and marathon training must be a marathon in itself! How do you manage both, and where do you find the drive to keep lacing up your shoes even on the toughest days?
Every runner has days when they really don’t want to get out of bed. Right now, it is quite cold in Minnesota, so the idea of putting on many layers to run in negative degrees often feels daunting. I try to run with friends and groups as much as possible. During the winter, I do my best to embrace the cold and remind myself how lucky I am to live in an area where there are lots of other people getting outside regardless of the conditions. I also try to come back to my major goal ahead and remind myself that lots of small, positive decisions right now will help move me to my big goal ahead.
How has your husband’s role as your coach strengthened both your personal and athletic relationship?
One of the best parts of the crazy journey I have been on during the past few years is that I get to do it with my husband and coach, Alex. We have been together since we were 18 and have become different versions of ourselves in that time. I think we both find a lot of personal meaning in running and coaching. Working together towards big, scary goals makes the tough days worth it and the good days all that much better.
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Running is as much a mental game as it is physical. What’s your top advice for runners aspiring to improve their performance, stay consistent, and discover the next level of their potential?
When days get challenging, whether it is mental or physical, remind yourself of why you are running and what it means to you. Running is such a personal journey and means something different to each runner. For some, running is about having fun with friends and meeting new people. For others, it is completing a race and pushing yourself out of your comfort zone. Or it might be setting PRs, qualifying for new races, and getting faster. Each runner has a unique journey, set of motivating factors, and reasons for why they run. Each day you get out the door and complete your run is a win and will help you get to your next big goal!
The post Balancing Medicine and Miles: Gabriella Rooker’s Path to Elite Running appeared first on Runner's Tribe.
]]>The post RT Snap Q & A Series: Lucja Leonard | Defying Limits and Dominating the World’s Toughest Ultramarathons appeared first on Runner's Tribe.
]]>Lucja Leonard
- Born: December 23, 1978
- Nationality: British
- Ultramarathons
Lucja Leonard, often known as “Running Dutchie,” is a remarkable ultrarunner who has achieved extraordinary milestones in her running journey. Originally from the Netherlands, she began her fitness journey as a novice and grew into a formidable presence in the ultrarunning community. Leonard is renowned for completing some of the most challenging races globally, including the Marathon des Sables, the Bigfoot 200, and the Divide 200. Her ability to endure and thrive in extreme conditions, such as navigating remote terrains and covering distances up to 200 miles, highlights her resilience and determination.
One of her significant accomplishments was finishing the prestigious Ultra-Trail du Mont-Blanc (UTMB), a grueling 170km race through the Alps. Despite facing physical and mental hurdles, Leonard showcased incredible grit, battling through challenging weather and exhaustion to cross the finish line. This achievement epitomizes her tenacity and love for pushing her limits. In addition to racing, Leonard is also passionate about inspiring others, sharing her stories through platforms like the Run the Riot Podcast to encourage people to embrace ultrarunning.
Beyond running, Leonard is dedicated to a minimalist lifestyle, often traveling and training while maintaining a focus on personal growth and mindfulness. She has plans to tackle even more ambitious challenges, such as the Arizona Monster 300, further cementing her legacy as an ultrarunning icon. Her journey continues to motivate athletes around the world to explore their potential and pursue adventurous goal.
Personal Bests
- The Divide 200 2024 – 95:40:22
- Javelina Jundred 2022 – 100 Miles – 27:13:25
- Mohican 100 Trail Run 2021 – 100 Mile – 31:32:01
- McDowell Mountain Frenzy 2020 – 50 Km – 07:01:21
- The Georgia Jewel 2020 – 35 Mile – 10:37:16
- Trail des Aiguilles Rouges 2019 – TAR – 12:45:27
- UTMB® 2019 – 42:43:05
- GRAN TRAIL COURMAYEUR 2019 – GTC 105 Km – 25:37:11
- Marathon du Mont-Blanc 2019 – Duo étoilé – 03:11:50
- Salomon Gore-Tex MaXi-Race 2019 – Marathon Race – 07:24:25
- Ultra X Sri Lanka 2019 – Ultra X Sri Lanka – 34:05:00
RT: What initially inspired you to take up running, and how did that evolve into pursuing ultra-distance events and becoming an adventurer?
Lucja: I was overweight and unfit! I grew up avoiding sport and actually hated running. I was the kid at school who would forge notes from my parents to skip PE. But as I turned 24, I realized something had to change, so I took it upon myself to embark on a fitness adventure. This led to running my first 10km, then my first half marathon, and it was after my first marathon that my husband, Dion, bought me a coffee table book for my birthday – The World’s Toughest Endurance Challenges. With my birthday being two days before Christmas, the second part of the present was to randomly pick a challenge, and we would go and do it together. I fell upon the Kalahari Augrabies Extreme Marathon, a 155-mile self-sufficient multi-stage race in Northern South Africa in the Kalahari Desert, which we ultimately went and completed, and I was hooked!
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RT: Could you walk us through what a typical day of training looks like for you, especially when preparing for a major ultra event?
Lucja:It really depends on the day! I’m not a full-time athlete, so I also have to work. A workday would normally involve a run of 60-90 minutes, which could be easy running, intervals, or hill repeats. A couple of times a week, it would also include a second session of heavy lifting. The weekend would involve back-to-back runs, ideally on terrain that mimics the race.
RT: Ultra marathons test both body and mind. Can you share a particularly challenging moment during a race and the strategies you used to persevere through it?
Lucja: They sure do! I’ve had quite a few experiences with challenging moments, and my general way to ensure I persevere through them is to focus first on the controllables. Things like the weather, terrain, distance, and time of day are completely out of my control, but what can I do in the moment to deal with the issues? For example, if I’m cold and wet because of the weather, can I put on another layer? Can I change into dry clothes, or if I can’t right now, when can I do that to make it less of an issue? In a recent race (Rio Del Lago 100), I ended up with a strained groin, but I ‘had’ to finish the race to get my qualifying spot for the WSER 100 lottery. Although I was in a serious amount of pain, I had to walk and change my gait. I took some Tylenol to try to reduce the severity of the pain, even if it was just a placebo effect, and I had to mentally accept that my finishing time would be a lot slower than I had hoped and what I was capable of achieving. It was quite humbling at the time, but I persevered and finished just within the time required.
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RT: Exploring trails worldwide is a big part of your running journey. Which trail or race has left the biggest impression on you, and what made it unforgettable?
Lucja: Tor Des Geants! This 330km race takes place in the Aosta Valley, circumnavigating the valley through the alpine mountains, climbing and descending 24,000m. It became a dream of mine to complete this race before I had even run my first ultra and I’ve been captivated by the magic and aura surrounding the race, I attempted the race in 2023 and did not make it to the finish line, so this is a big piece of unfinished business for me and I hope to return in 2026 to complete it!
RT: Facing low points during races is common for ultrarunners. How do you personally manage these moments, and what advice would you give to others for overcoming them?
Lucja: Understanding that the low points don’t last (neither do the highs so be careful there too!) but from experience I know that the low & high points ebb and flow, through a low point I try to think about just ‘relentless forward motion’ whether that means walking, or if at a checkpoint its moving forward with eating, drinking, getting changed, even sleeping; doing the tasks that need to be done to ensure I get up and keep moving, but doing them all with purpose. That would be the advice is to do everything with purpose!
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RT: With so many accomplishments already achieved, what current goals or challenges excite you the most, and what keeps you motivated to pursue them?
Lucja: Big challenges excite me! In 2025 I will be running my farthest distance in the Arizona Monster 300 mile non stop race which is in April and in August I am returning to Edinburgh in Scotland, where I lived for 5 years and where my ultra running journey began, and I am returning to run across Scotland, 215miles non stop. These are both epic challenges and of course Tor Des Geants is still to be conquered.
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RT: For aspiring runners looking to take on trails or ultra distances, what key lessons from your journey would you share to help them succeed and enjoy the process?
Lucja: Don’t rush the process! So many people are jumping straight into running super long distances without building up not only the distances you run but also building your experience. You can read and listen to so many people about ultras but nothing beats your own personal experience and I think you miss part of the magic if you just jump too high too soon. Enjoy the journey, pick challenges that excite you, and I mean really excite you as the training you need to do and the effort required during the challenge are so immense that your ‘why’ for being out there needs to be so strong.
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]]>The post RT Snap Q & A Series: Peyton Craig | The Rise of Australia’s Next Olympic 800m Star appeared first on Runner's Tribe.
]]>Peyton Craig
- Born: March 28, 2005
- Nationality: Australian
- Middle-distance
Peyton Craig’s journey to becoming one of Australia’s most promising middle-distance runners is a tale of persistence, overcoming setbacks, and achieving greatness. The 19-year-old Sunshine Coast native recently made waves in the athletics world by clocking a personal best of 1:44.12 in the 800m at the Track Night Vienna in December 2024. This impressive feat not only earned him a spot on Australia’s Olympic team for Paris 2024 but also cemented his place as the third-fastest Australian in history for the event. Craig’s journey to this moment was anything but straightforward, with multiple hurdles along the way, including a lengthy battle with a shin injury that sidelined him for nearly eight months.
What sets Peyton apart is not just his raw talent but his determination to learn from each challenge. Craig’s decision to focus exclusively on track running—after years of excelling in triathlon—was a pivotal moment in his career. His coach, Brendan Mallyon, who has worked with Peyton since he was just 12 years old, has been instrumental in refining his approach to the 800m. The pair’s relationship is built on trial and error, with Craig experimenting with various techniques and strategies to improve his performance. The duo’s persistence paid off in Vienna, where Peyton finally broke through the qualifying mark for Paris 2024 after a string of near misses earlier in the season.
Craig’s success in Vienna is a testament to his unwavering drive and his ability to stay focused under pressure. As he looks ahead to the 2024 Olympics, he is not just thinking about the achievement but about the journey that got him there. It’s clear that Peyton Craig’s story is one of overcoming adversity, growing from every setback, and embracing the lessons learned along the way. With a promising future ahead, he is poised to make a significant impact on the world stage, continuing to push the limits of what’s possible in middle-distance running.
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Personal Bests
- 800 Metres – 1:44.11
- 1500 Metres – 3:44.07
- 3000 Metres – 8:12.63
- Mile – 4:12.05
- 5 Kilometres Road – 15:04
RT: Was there a moment or person that first got you excited about running?
Peyton: A standout moment for me that first got me really excited about track was in 2022 at our National Championships. At about that time I was still both balancing triathlon as well as track and was having some real difficulty with choosing what sport I wanted to try and pursue full time. I was able to win the men’s U20 1500m and qualify for world junior championships that year with that run. After that race I was really excited about the opportunity to represent Australia on the track and it made me really curious as to how good of a runner I could be as I hadn’t done a whole lot of track racing at a high level up to that point.
RT: What’s a regular training week like for you, and is there one workout you always look forward to?
Peyton: A regular training week for me is quite different to a lot of the traditional running training weeks. I still enjoy incorporating some swimming and cycling sessions from my background in triathlon, as it offers great aerobic benefits without battering the body as much as running does. In a regular week I’ll run 5 times, which includes a speed session, two threshold/tempo type sessions, a lactic tolerance session (when in race season) or hill reps, as well as a long run. This is also along with 2-3 squad swimming sessions and 2-3 bike sessions a week which is typically all just aerobic work. I also have 3 gym sessions throughout the week.
RT: Can you tell us about a race that felt unforgettable and why it holds a special place in your heart?
Peyton: This is really quite an easy question for me now and it has to be my Olympic heat in Paris 2024. It was like nothing I ever imagined I could experience. I was extremely nervous the day of my heat to the point that I actually vomited in the warmup I was so anxious. It was quite the mental challenge getting over the fact that I vomited in the warm up as I’ve never ever done that before, so to deal with that in my Olympic debut was really challenging. However, once I stepped out onto the track all those thoughts went away when I looked up into the stands and saw how many people were there, in the moment I had a real sense of belonging and it’s very cliché but it felt like I was born to be there. The race its self, I was super happy with how I ran, I feel like I made some really smart decisions and the sense of satisfaction I had crossing the line, knowing I was into the semi’s was like nothing I’ve ever experienced before and is unforgettable.
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RT: During tough training or races, have you ever wanted to stop? What do you tell yourself to keep going?
Peyton: I think in almost every hard session I do, there’s a point where I want to stop. The way I overcome this is by thinking of the goals I’ve set myself, I always try and set lofty goals as I find it really helps me keep myself accountable. I know it’s simply not possible to achieve them if I don’t fully commit myself to my training and everything I do. I also think of how it feels to know that you’ve given up or not given it your everything, it’s the worst feeling in the world and guilt of knowing you could’ve done something will eat you alive.
RT: Who has been your biggest supporter or inspiration in running, and what’s the best advice they’ve given you?
Peyton: My biggest supporter so far in my running career is definitely my first track coach Brendan Mallyon who coached me to Paris this year. I’ve known Brendan for the past 8 years and he’s been there for me through my entire journey coming through the junior ranks and now into the elite level. The best piece of advice I’ve received from him is so very basic but honestly is the underlying attribute to every piece of success is that ‘consistency is key’. This is something me and him have always carried through our training and have a large focus on trying to complete 90% plus of all assigned sessions throughout the season. Brendan’s certainly had the most influence on my career so far and I certainly wouldn’t be in the position I am now without him.
RT: Lots of young runners look up to you. What’s one lesson from your journey that you think could help them?
Peyton: A lesson I learned and although it was extremely tough at the time I’m very glad now that I experienced it was at my first world u20 championships in 2022 in the 1500m. I was extremely excited to compete at my first world champs and was heading into it thinking I was a good shot at making the final based of my PB at the time. Come race day and I had an absolute shocker of a race, running around 11 seconds outside my PB and coming near last, I was so embarrassed at the time and couldn’t believe that’s how I performed for my first time representing my country. It wasn’t until a couple days after the race, talking to the people closest to me that i realized this was a huge lesson and something that will help me throughout my career. Yes running 11 seconds outside my PB at a world champs wasn’t ideal but it made me realise every single race of my career is a learning experience, both the good but especially the bad. I didn’t have the best lead in to that race, unfortunately getting covid for the first time a couple weeks before departing but this helped me learn that there’s only so many things you can control and sometimes although they suck, things like injury and illness will happen and there’s not a whole lot you can do about it, but what you can control is how you respond to this situation, you can either think the worlds against you and dwell on it or you can use it as motivation and come back stronger. I used my poor result at world juniors as motivation and the lesson I learnt that day helped shaped the athlete I am and certainly helped me achieve my dream of competing at the Olympics this year.
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RT: If a young runner told you they dreamed of being like you, what advice would you give them to help them believe in themselves?
Peyton: One piece of advice I’d give to a younger athlete to believe in themselves would be to trust the process. Sometimes this sport can really challenge you and it can feel like you’re not making any progress or simply going backwards, but if you stay 100% committed to working hard and staying consistent, the results will come.
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]]>The post RT Snap Q & A Series: Evan Jager | Shattering Steeplechase Limits with Relentless Ambition appeared first on Runner's Tribe.
]]>Evan Jager
- Born: March 8, 1989
- Nationality: American
- 3000mSC
Evan Jager, born March 8, 1989, in Algonquin, Illinois, is one of the most accomplished American runners in the 3000m steeplechase. Jager’s journey to the top began in high school, where he won four Illinois state championships, demonstrating his talent early on. After a year at the University of Wisconsin-Madison under Coach Jerry Schumacher, he left to join Schumacher’s professional training group in Portland, Oregon, marking the beginning of his elite career. This decision set the stage for Jager’s rapid rise in middle- and long-distance running.
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Jager transitioned to the 3000m steeplechase in 2012, where his natural aptitude for hurdling became evident. In his debut season, he set the American record with an 8:06.81 performance and finished sixth at the London Olympics. His career reached new heights in 2015 when he broke his own record, running 8:00.45 at the Monaco Diamond League. The following year, Jager secured a historic silver medal at the Rio Olympics, ending a 32-year medal drought for the U.S. in the event. He continued to shine with a silver medal at the 2017 World Championships, cementing his legacy as one of the world’s top steeplechasers.
While injuries have occasionally interrupted his career, Jager’s resilience and dedication have solidified his status as an icon in U.S. distance running. A seven-time U.S. steeplechase champion and a key member of the Bowerman Track Club, Jager’s influence extends beyond his performances. He has inspired a new generation of American runners to excel in traditionally challenging events. His journey exemplifies the determination and skill required to achieve greatness on the global stage
Personal Bests
- 4×1500 Metres Relay – 14:34.97
- 3000 Metres Steeplechase – 8:00.45
- 2 Miles – 8:14.95
- 2 Miles Short Track – 8:14.95
- 5000 Metres Short Track – 13:13.23
- 3000 Metres Short Track – 7:38.25
- 3000 Metres – 7:35.16
- 1500 Metres – 3:32.97
- 5000 Metres – 13:02.40
- 2000 Metres – 4:57.56
- 2000 Metres Short Track – 4:57.56
- Mile Short Track – 3:55.25
- Mile – 3:53.33
- 1500 Metres Short Track – 3:40.99
- Mile Road – 3:57.6h
- 10 Kilometres Road – 28:54
- 5 Kilometres Road – 14:12
- 600 Metres – 1:22.95
- 800 Metres – 1:50.10
- 1000 Metres – 2:20.39
RT: Your switch to the steeplechase in 2012 marked a turning point in your career. What inspired you to make that decision, and how did it shape the trajectory of your running journey?
Evan: I think the inspiration was a combination of a few different things. One of my high school coaches had told me that I should think about the Steeplechase when I went to college after messing around and high jumping 5’10” after practice one day, so that had kinda always been in the back of my head. Then in 2011, I was coming back from foot surgery and grinding myself back into shape, looking forward to the Olympic year and trying to come up with a plan with my coaches for how to get myself onto that Olympic Team. One of my coaches, Pascal Dobert, being a former Steeplechase Olympian thought I might make a good steepler, so we gave it a shot.
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RT: In one of the articles you are in, you’ve mentioned working with Jerry Schumacher as a key part of your journey. What makes his coaching style effective for you?
Evan: I think a major part of what worked so well between the two of us was that his expectations for you as an athlete were always extremely high and he pushes us athletes to an extremely high level. And I, as the athlete, had expectations and aspirations for myself that were also extremely high. I wanted to do everything right (almost) all of the time. (Gotta have a little fun sometimes lol).
RT: If you could relive any one race in your career, which would it be, and why?
Evan: If I were to just kinda be a passenger in my own body as the race was happening, it would absolutely be the Rio Olympic race. I would love to feel how it felt to run that kind of race again and then obviously, to feel the emotions of the finish and the post race.
RT: The 2016 Rio Olympics silver medal is a career-defining moment for many fans. What does that achievement mean to you now, and how has it influenced your future goals?
Evan: I think winning the silver medal at those Olympics just give me something that I can look at and be satisfied with, regardless of anything else that happened in my career. I think more than anything, it gives me something tangible to represent a sense of accomplishment that I had for working really hard for a goal that I had held onto for a long time.
RT: Consistency has been a hallmark of your career. What does a typical training week look like for you, and how do you balance intensity with recovery?
Evan: For most of my career, and now, I try to run 90-95 miles per week as much as I can throughout the year. Currently, we’re back to running 2 workouts per week with a long run. Over the years I’ve learned that if I have to take a day off for whatever reason, it’s better to pretend that day didn’t even happen and get back into the normal routine, instead of trying to make up the mileage over the upcoming days. My intensity/recovery balance has changed a ton over the years. When I was younger, I feel like if I wasn’t training or eating, I was sleeping or laying on the couch most of the time. Now that I’m a dad, my recovery time is mostly spent playing with my daughter, which I feel helps me to stay a little more mobile actually because I’m not just sitting in one place hours on end.
RT: You’ve been a role model for many aspiring runners. If you could go back and give your younger self one piece of advice, what would it be?
Evan: I honestly don’t think I would have changed much about my early days running. I really love how I got into the sport and how I approached it for most of my career. I think my advice would have come in around 2017 and I would have told myself not to get greedy and to stay with the consistency. In the 2018 season I started to up my mileage a little too much because I was trying to look for another thing to get me to improve more and it led to injury. I should have just stayed consistent and waited for the opportunities to come.
RT: What lessons from your journey as an elite athlete would you pass on to young runners starting out today?
Evan: Kinda just like I said, don’t look for any one thing to add to your training to take you to new levels. The best way to keep improving and find your limits is to stay consistent in training and all aspects of being an athlete.
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]]>The post RT Snap Q & A Series: Carlos Del Pino | Beyond the Miles: The Marathoner Who’s Changing the Race appeared first on Runner's Tribe.
]]>Carlos Del Pino
- Born: December 1, 1977
- Nationality: American
- Marathon
Carlos Del Pino is a seasoned marathoner who has made a name for himself in the running community through his consistent performances and his role as an ambassador for the Irving Marathon.
After participating in the event’s virtual marathon in 2020, he quickly became an advocate for the series, helping to elevate its presence and encourage others to participate. His passion for the sport is evident in his engagement with fellow runners and his insights shared across various platforms
Del Pino is also known for his thoughtful approach to running, often discussing the mental and physical aspects of training and racing. On podcasts like The Rambling Runner Podcast, he opens up about the challenges runners face, from overcoming injuries to balancing personal goals with the love of the sport. His discussions, often focusing on self-improvement, have made him a relatable figure for runners of all levels, with his advice resonating especially with those looking to improve their endurance and race-day strategies.
Beyond his competitive running, Carlos Del Pino’s journey highlights the importance of community and the joy of running as part of a larger movement. He actively promotes the idea of maintaining a healthy relationship with running, whether you’re aiming for personal bests or simply enjoying the sport for the sheer pleasure it brings.
As a supporter of the Irving Marathon and an advocate for accessible running, Del Pino continues to inspire and influence the next generation of marathoners.
RT: You’ve built a reputation not only as an ultra marathoner but also as a “Treadmill King.” Can you walk us through your journey from running your first race to becoming a competitive ultra marathoner? What were some key turning points that defined your path?
Carlos: My very first runs 13 years ago used to be on the treadmill, hoping to one day go out and run with all the “regular runners.” That was my train of thought back then. I think that helped a lot.
RT: In your experience, training for ultra marathons is demanding. Can you describe a typical week of training for you? How do you balance speed, endurance, and recovery, and how has your training evolved over time?
Carlos: A regular week of ultramarathon training is usually pretty laid-back. The main gSet featured imageoal is usually to be able to run back-to-back long runs and, of course, proper stretching and recovery following all that.
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RT: Ultra marathoners face unique physical and mental challenges during races. What would you say is the toughest hurdle you’ve had to overcome in your running career, and how did you push through it?
Carlos: The toughest hurdle is dealing with injuries during a training cycle and adapting.
RT: The idea of “sexy pace” is something you’ve made famous. How do you incorporate this concept into your own training? Do you believe it’s a mindset that can be applied by runners of all levels, not just elites?
Carlos: As I usually mention on my social media posts, running at a sexy pace is a very relaxed, fun, and easy way of running without any pressure. 80% of my runs are like that and I always find it very beneficial for my mind and body.
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RT: We know that long-distance running involves a great deal of mental fortitude. How do you stay motivated during tough training sessions and when facing moments of doubt during races?
Carlos: Mentally, I always live by the ideology of “you are your own cheerleader.” I am always pumped to run, either by myself or with friends; it doesn’t matter. I think running is a lot about attitude and how you approach that activity.
RT: Looking back on your ultra marathon career, is there a particular competition that stands out to you as being especially memorable or impactful? What made that event so significant, and how did it shape your approach to future races?
Carlos: Definitely Hachie 50, a local 50 miler in Texas. I’ve done it twice, and the difference between the first attempt versus the second one is huge: a PR of one hour!
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RT: What advice would you give to aspiring runners looking to follow a similar path to yours, especially those interested in ultra marathons? Are there specific habits, mindset shifts, or mistakes to avoid that have helped you reach where you are today?
Carlos: A few things to keep in mind:
- Always keep a positive attitude at all times.
- Inspiration is overrated. Discipline is where it’s at.
- Listen to your body and recover properly.
- Respect your rest days as much as you respect your running days!
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]]>The post RT Snap Q & A Series: Malindi Elmore | Running Through Life, From Family to Finish Line appeared first on Runner's Tribe.
]]>Malindi Elmore
- Born: March 13, 1980
- Nationality: Canadian
- Marathon, 1500m
Malindi Elmore’s journey in athletics is defined by her remarkable evolution from a 1500m runner to one of Canada’s top marathoners. She first gained international attention when she competed in the 2004 Athens Olympics in the 1500m. However, after missing the qualification standards for the next Olympic Games, Elmore transitioned into triathlon. Her success in triathlons, particularly her impressive 2016 Ironman Arizona time, demonstrated her resilience and ability to excel across disciplines. But it was her return to running, specifically the marathon, that marked a major turning point in her career. Elmore debuted in the marathon in 2019 with a strong 2:32:15 finish at the Houston Marathon, signaling her potential for Olympic-level competition
Elmore’s breakthrough came in 2020 when she shattered the Canadian women’s marathon record at the Valencia Marathon with a time of 2:24:50. This performance cemented her place in Canadian marathon history, setting her up as a contender on the world stage Elmore’s dedication to her craft paid off again when she finished 9th in the marathon at the Tokyo 2020 Olympics, making her the highest-placing Canadian in the event since the 1988 Seoul Olympics. With her husband and former Olympian Graham Hood as her coach, she continued to thrive in her marathon career, balancing her athletic commitments with being a mother of two
As of 2023, Elmore remains focused on the Paris 2024 Olympics, where she has already qualified with a time of 2:23:30. Her continued success in the marathon, along with her ability to inspire through coaching, showcases her lasting influence on the sport. Elmore’s career serves as an example that age and experience can be powerful assets in distance running, and she is eager to build on her past achievements with another top-10 Olympic finish.
Personal Bests
- Marathon – 2:23:30
- 1500 Metres – 4:02.64
- Mile Short Track – 4:31.03
- 5000 Metres – 15:12.12
- 3000 Metres Short Track – 8:57.59
- 3000 Metres – 8:51.90
- Half Marathon – 1:10:11
- 4×1500 Metres Relay – 17:36.66
- 800 Metres – 2:02.69
- Mile – 4:30.70
- 10 Kilometres Road – 32:44
- 5 Kilometres Road – 15:40
- 10,000 Metres – 33:08.66
- 800 Metres Short Track – 2:08.78
- 1500 Metres Short Track – 4:23.74
- 1000 Metres – 2:48.66
RT: You’ve been able to juggle your career and motherhood successfully. How do you manage training and family life, and how has being a mother changed your perspective on your athletic career?
Malindi: Kids definitely change things in (mostly!) a good way. I think any parent will tell you that you need to be really flexible but also still committed if you are going to be successful as a parent athlete. If a kid needs me unexpectedly and I can’t do a workout or run as planned, what’s Plan B? I did so much of that when they were little, and so much could quickly derail my plans: nap strikes, unplanned naps, illness, or just general “needing mom” days would complicate my training. So, I would have to change to a treadmill run, go later in the day, take a stroller, shift it to the following day or evening, or come up with some other “Plan B, C, D.”
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My kids are older now, so it’s easier, and now I can even sneak out for 30 minutes while they are home alone, so that’s a game changer. I do a lot of my easy runs now after I drop them off at their activities and just squeeze it into the spaces in my day. Sometimes I have a double day with only 2-3 hours between my runs because that’s what the day’s plan allows. I try to keep two things in mind: my kids are always the priority, but I also commit to making my running happen every day, except in the case of extenuating circumstances, as I know it’s important to me and good for the kids and family too.
RT: Training for the marathon requires immense physical and mental strength. Can you walk us through a typical week of your marathon training, especially as you prepare for major races?
Malindi: We aim for a 10-week build and a two-week taper in our marathon blocks. I aim for 150-170 km of running in my typical peak marathon weeks, so about 6-8 of the 10 weeks. We have a few lighter weeks, especially if there is a race on the schedule. I take a day completely off every 3-4 weeks. I do a lot of easy running, double days, and typically two quality sessions a week. One may be a fartlek or double threshold day, and the other is generally a long run with varying amounts of “marathon pace effort” incorporated into the run, ranging in the 35-38 km range. I also do weights twice a week.
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RT: You’ve faced numerous challenges, from injuries to balancing family life with your training. What has been the most difficult hurdle you’ve overcome in your career, and what did you learn from that experience?
Malindi: After running at this level for 20+ years, I have definitely had my share of challenges and injuries. The hardest period for me was 2008 when I was close to making the Olympic team for the 1500m in Beijing. I had the IAAF (now called World Athletics) A standard for the Olympics, but Athletics Canada required a harder internal standard for qualifying. I ended up missing it by 0.07 seconds and didn’t make the team. A few weeks later, and only three weeks from the beginning of the Games, five women were suspended for doping violations in the women’s 1500m, and those spots were not replaced at the Games. The same thing essentially repeated in 2012, with five of the top twelve finishers in the women’s 1500m final Olympics having since been banned.
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The impact of doping in the sport results in clean athletes missing Olympic teams, sponsorships, and opportunities to compete in big races to run fast, etc. It is also so hard to be in a race and get your socks blown off in the last 200m against people with unfair advantages. It led to my retirement from the track in 2012 because I was so frustrated and had lost my love of running and competing through the stress. However, when I picked up running again seven years later, I focused on keeping it process-oriented and fun. While doping still exists, I just have to focus on my best.
RT: As a coach and athlete, you’ve seen both sides of the sport. What elements of your training philosophy do you emphasize the most when helping others improve their running performance?
Malindi: I try to focus more on the process — training, preparation, and enjoyment — rather than outcomes. I have big goals, and those are fun to achieve, but you need to nail the process and find the training and racing intrinsically rewarding if you are going to get the most out of yourself.
RT: Given your wealth of experience, what’s one piece of advice you wish you could give to your younger self as you first started your running career?
Malindi: I have always had a hard time with pre-race nerves, and it used to be debilitating. I still get nervous, but I try to frame nerves as excitement and curiosity about what I can achieve instead of pressure or stress from a fear of (internally driven) failure. After finishing 35th at the Olympics, I was disappointed, but my son took my hand and said to me, “Mom, you might be disappointed in your race, but I am SO proud of you.” So, I try to keep that in mind — making my kids, family, and friends proud that I gave it my best effort and accepting the results that come.
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RT: Your record-breaking marathon performance in Houston was a career- defining moment. What key factors contributed to that race being one of your finest, and how did you mentally approach the race in the days leading up to it?
Malindi: I was back to racing seriously after a seven-year break, so I really felt fresh and grateful for the opportunity to race again at that level. I had a great training block and was fit and confident. About 10 km into the race, the sun was just starting to peek through during the morning’s dawn, and I thought, “Wow, there is nothing I would rather be doing right now.” It was such a wonderful and meditative moment that I often think back to that moment as the one I want to capture in races again.
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RT: Having had such a diverse career in both triathlon and marathon running, what advice would you give to young athletes who dream of reaching the highest level in their sport while managing the many aspects of life outside of competition?
Malindi: I think you can be successful in many areas of life and that you don’t need to sacrifice all areas of interest and ambition to be successful in one. I see many athletes so focused on running that they don’t allow themselves to have fun or pursue other interests (academic, career, family, hobbies, etc.), and then they eventually reach burnout or feel the need to move on because running becomes too significant a piece of their identity and investment. I am at my best when I prioritize running, but I also have other things to help keep balance and perspective.
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]]>The post RT Snap Q & A Series: Jake Liam Smith | From Maverick Pacemaker to Marathon Star – A Journey of Bold Ambitions and Record-Breaking Triumphs appeared first on Runner's Tribe.
]]>Jake Liam Smith
- Born: mAY 19, 1998
- Nationality: Great Britain & N.I.
- Half Marathon, Marathon, 10,000m
Jake Liam Smith’s running career is defined by bold performances, resilience, and steady progression. After relocating to England during his teens, Jake turned his attention to distance running, quickly making his mark in events like the 10 km and half marathon.
In 2019, he set impressive personal bests, including a 29:31 in the 10 km and a fifth-place finish at the Boulogne-Billancourt half marathon with a time of 1:02:02, which broke the British U23 record. The following year, Jake gained international recognition by placing 18th at the World Half Marathon Championships, clocking a personal best of 60:31. Along the way, Jake also battled Red S (Relative Energy Deficiency in Sport), a condition where an athlete’s energy intake doesn’t meet the demands of training. By adjusting his nutrition and training, Jake has continued to thrive in the sport.
A defining moment in Jake’s career came in 2021 at the Cheshire Elite Marathon. Originally entered as a pacemaker, he surprised everyone by winning the race with a time of 2:11:00, despite not intending to complete the marathon. This victory, achieved on minimal fuel and after a tough training block, earned him the nickname “Marathon Maverick.” His willingness to race fearlessly extended to helping others, such as pacing Bashir Abdi to a European marathon record in Rotterdam later that year.
In 2022, Jake joined the prestigious NN Running Team, placing him alongside some of the world’s top distance runners. His training now includes high-altitude camps in Uganda, where he has fine-tuned his approach under the guidance of elite athletes like Joshua Cheptegei. With goals to break the 60-minute barrier in the half marathon and earn an Olympic medal, Jake remains determined to inspire the next generation of runners through his performances, transparency, and unwavering commitment to his craft.
Personal Bests
- Half Marathon – 1:00:31
- Marathon – 2:11:00
- 10,000 Metres – 28:01.05
- 5000 Metres – 13:38.01
- 10 Miles Road – 47:41
- 3000 Metres – 8:00.80
- 3000 Metres Short Track – 8:06.11
- 3000 Metres Short Track – 8:06.11
- 10 Kilometres Road – 29:25
- 1500 Metres – 3:48.97
- 15 Kilometres Road – 45:29
RT: What first drew you to running, and how did your early experiences shape your decision to pursue it professionally?
Jake: What drew me into running more is quite simple, I was too small and not strong enough to play football or rugby especially when I came to the UK. I started running more properly when I turned 14 in Hong Kong and grew to love the sport, it did take up a lot of my life but I wouldn’t still play rugby and football at a decent level. I feel playing all the other sports, also hockey created a big aerobic base which turned me into the distance runner I am today
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RT: What’s the craziest or most unexpected thing that’s happened to you during a race?
Jake: I think running 60:31 at the world half marathon champs. I knew I was in brilliant shape during Covid as I ran 28:00 for the 10,000m with just some of my house mates pacing me round a track. But during that race competing against the best in the world was incredible. Also pacing Bashir Abdi to 28km during his European Marathon Record in Rotterdam was unreal too
RT: If you could relive any race, not to change the outcome but to experience it again, which one would it be and why?
Jake: World Half Marathon 2020 or last year Great South Run 2023 (my first race back after a year of injuries and being away from the sport struggling with RED-S)
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RT: When things don’t go as planned in a race, what do you tell yourself to push through the disappointment?
Jake: Last year I was definitely at my lowest point ever I had to move back home to get support off my parents and I didn’t do any sort of training (no gym, CT, swimming or running) for 5 weeks as I had to force myself into better eating habits. I didn’t realise how much damage I did to my body and always questioned whether I would get to the level I was previously
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RT: You’ve lived in multiple countries. How has the culture and environment of each place influenced your approach to running?
Jake: Hong Kong was tough I played lots of sports so that allowed me to increase my aerobic capacity. I also found that running in the heat, humidity and pollution makes running in the UK so simple. Went back to HK this year and yes training was tough but as soon as I was back in the UK was easy. Would say the conditions are almost harder than altitude hahaha
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RT: With so much already achieved, what are the key goals you’re working toward, both in terms of personal performance and contributing to the sport?
Jake: I haven’t run a personal best over any distance since I came out about struggling with RED-S over 1.5 years ago. I’m here to show the world I’m getting back to my best but slowly. You have seen these older marathon runners run 2:04 for the marathon at age 42 and I want to be in this sport for the long game. I know I can get back to being the best consistency is the key I just need to take my time and still be patient as it will click.
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RT: What advice would you give to young runners aiming to reach the elite level, especially about managing setbacks and staying motivated?
Jake: Don’t be the best at a young age because the pressure for you then is higher, people put expectation on you and can be tough to manage. Consistency is the most important formula to run the fastest time. I am still young in the marathon world and I want to keep doing it for another 15 years at a high levels. Plus sleep and food makes the training and racing work.
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]]>The post RT Snap Q & A Series: Tove Alexandersson | Trail, Skyrunning, and Orienteering – The Multidisciplinary Champion Dominating Endurance Sports appeared first on Runner's Tribe.
]]>Tove Alexandersson
- Born: April 14, 1993
- Nationality: Sweden
- FootO, SkiO and Trail Running
Tove Alexandersson is a legendary figure in the world of endurance sports, with a career that spans orienteering, ski-orienteering, skyrunning, and skimo. She has been crowned World Champion in multiple disciplines, a testament to her extraordinary versatility and dominance in endurance events.
Tove’s journey began at a young age with orienteering, where she competed in her first race when she was just 1 year old. This early exposure to varied terrains laid the foundation for her ability to excel in a wide range of challenging environments, from dense forests to rugged mountain trails.
Her transition to trail and mountain running was both unexpected and spectacular. In 2017, after a successful orienteering season, she entered the Skyrunning World Series final on a whim, and not only participated but won the race.
This victory led her to pursue the World Championship the following year, which she also claimed, solidifying her status as one of the most accomplished endurance athletes. Tove’s ability to combine tactical thinking with physical endurance, honed in orienteering, translated seamlessly into skyrunning, where navigating difficult terrains is a key element.
Tove continues to dominate in her field, with an impressive array of World Championship titles under her belt. Her training focuses on a combination of mountain running, skiing, and orienteering, ensuring that her body is prepared for the variety of challenges that each event presents. Despite her success, she remains grounded, with a clear focus on improving her performance and staying adaptable to new challenges in her athletic journey.
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RT: Trail running demands endurance, speed, and adaptability to varying terrains. What inspired you to explore this discipline, and how did your background in orienteering influence your success in skyrunning and trail races?
Tove: I started with orienteering at a very young age. I did my first orienteering race when I was only 1 year old, so orienteering has always been a big part of my life. In orienteering, you need to be able to handle all kinds of running—everything from running up and down super steep slopes in the forest to fast running on a flat road. The terrain can be heavy with a lot of wet marshes or technical with a lot of stones, and everything in between. From a young age, I’ve learned to run in many different kinds of terrains.
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The first longer trail race I did was in 2017. It was the final in the Skyrunning World Series, and I went there together with some orienteering friends after the orienteering season. I hadn’t prepared specially for the race; it was more like a vacation and a way to try something new. But I won the race, and that was a cool experience. I decided to go for the World Championship the year after. I won that race as well, and I think these two races are the victories I value highest so far, mostly because they were a bit unexpected, and I also surprised myself.
RT: Your versatility in endurance sports is exceptional. Could you walk us through a typical training week focused on running, and how you balance intensity and recovery to prepare for trail and mountain competitions?
Tove: Actually, I don’t have so many training weeks focusing on mountain races, as orienteering is my main sport. But I really like to run long sessions in the mountains, and I also like to run hill intervals, so that’s good preparation for trail and mountain races as well.
My training weeks vary a lot, but here is a training week from the summer when I ran a trail race:
Monday:
- 40 min Hill intervals (2h in total)
- 2h Trail running
Tuesday:
- 3h 40 min Mountain running
- 45 min Rollerskiing
Wednesday:
- 55 min Orienteering intervals (2h in total)
- 1h 35 min Trail running
Thursday:
- 3h Mountain running
- 1h 15 min Uphill with poles
Friday:
- 40 min Orienteering intervals (1h 30 min in total)
- 50 min Rollerskiing
Saturday:
- Rest day
Sunday:
- Trail race: Fletta Trail (1h 38 min)
- 2h 15 min in total
- 40 min Run
RT: Running in extreme conditions and challenging terrains is part of your success. Can you share a particularly tough race or moment in your running career and how you overcame it?
Tove: The biggest challenges I have had during a race are when I have hit the wall because I haven’t had enough energy with me. The first longer race I did was almost 3.5 hours, but the only energy I had with me was two gels (and I didn’t eat anything at the stations). I thought that would be enough for 3.5 hours, but it definitely wasn’t. After that, I learned the importance of fueling properly during a race.
RT: You’ve excelled at the highest level in trail and mountain running. What are your next running-focused goals or challenges you’re aiming to conquer?
Tove: For the moment, I don’t have any big goals in trail running, but I’m planning to focus a bit more on trail running in a few years. However, next season, orienteering will still be my main focus.
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RT: Long-distance running, especially in demanding environments, requires both physical and mental resilience. How do you maintain focus and composure during critical moments in races?
Tove: To keep focus during a trail race is not a problem for me, as I’m used to orienteering races where you really need to be focused every second. So, for me, trail races can be a bit boring sometimes because I don’t need to keep the focus in the same way as during orienteering races. I’m always happy when the terrain is really technical so that I have something to focus on. Of course, the terrain can be really technical and challenging sometimes, but I really like that!
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RT: For aspiring runners looking to follow in your footsteps, what advice would you give about building a successful career in trail running, particularly in handling setbacks and staying motivated?
Tove: To have a successful career in trail running and stay motivated while handling setbacks, I think one important thing is to have another form of training that you enjoy, which is not running. Trail running is really hard on the body, and if you’re just running all the time, you will probably get some injuries. I also think it’s good for motivation to have some variation in the training. I like biking, and during winter, I do a lot of skiing.
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]]>The post RT Snap Q & A Series: Niamh Emerson | How a Runner Became a World-Class Heptathlete appeared first on Runner's Tribe.
]]>Niamh Emerson
- Born: April 22, 1999
- Nationality: Great Britain & N.I
- Pentathlon sh, Heptathlon, High Jump, Long Jump
Niamh Emerson’s running career has been an integral part of her success as a heptathlete, showcasing her strength and versatility on the track. In 2018, her talent shone brightly at the World U20 Championships in Tampere, Finland, where she claimed the gold medal in the heptathlon. Emerson’s standout performance in the 800m, the final event, was crucial to her victory, highlighting her ability to excel under pressure. This result positioned her as one of Britain’s most promising multi-event athletes and hinted at her potential for senior success.
In 2019, Emerson’s career took another step forward at the European Indoor Championships in Glasgow. Competing in the pentathlon, she displayed her grit and endurance in the 800m, clocking a strong time that secured her the bronze medal. Her 800m performances consistently set her apart in multi-events, as she often used the race to climb the rankings or consolidate her position. These achievements underscored her capability to compete against Europe’s best, solidifying her reputation as a well-rounded and resilient athlete.
Injury challenges in the latter part of 2019 slowed her momentum, but Emerson has continued to focus on her track events as part of her comeback. Her strong foundation in running remains a key weapon in her heptathlon arsenal, particularly in the grueling 800m, where her mental toughness shines. As she works toward a full return to form, Niamh Emerson’s running career remains central to her pursuit of success on the global stage. With her competitive drive and track skills, she is well-positioned to make a significant impact in future championships.
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Personal Bests
- Pentathlon Short Track – 4731
- Heptathlon – 6253
- High Jump – 1.89
- High Jump – 1.89
- Long Jump – 6.41
- 100 Metres Hurdles – 13.76
- 60 Metres Hurdles – 8.54
- 100 Metres Hurdles – 13.71
- 200 Metres – 24.16
- 200 Metres – 24.40
- 800 Metres – 2:09.74
- 400 Metres Hurdles – 1:01.07
- 800 Metres Short Track – 2:12.56
- 400 Metres – 60.06
- 400 Metres Short Track – 60.06
- Shot Put – 13.93
- 1500 Metres – 4:54.90
- Javelin Throw – 43.95
- 100 Metres Hurdles (76.2cm) – 14.17
- 300 Metres Hurdles – 44.08
- Shot Put (3kg) – 12.81
- Javelin Throw (500g) – 35.44
- Heptathlon U18 – 5919
- Pentathlon Girls Short Track – 3501
RT: What inspired you to pursue the heptathlon over other track and field events? Was there a specific moment or experience that made you decide to focus on the multi-discipline challenge of the heptathlon?
Niamh : I was a runner through and through—never saw myself as anything else. But I loved high jump and long jump. Watching the 2012 olympics in London everything changed for me. I watched Jess Ennis win Olympic gold, and instantly I wanted to be like her.
So, I started the pentathlon—the kids’ version of the heptathlon. Switching to multi events felt really natural and I had quick success. I just had to learn how to throw. Fast forward, and I’m still here chasing my own heptathlon dreams.
RT: Running is a key part of the heptathlon. How do you approach your running training for different events, like sprints versus middle-distance, and how do you tailor your sessions for each?
Niamh: We try to hit both ends of the running spectrum and meet in the middle. For speed, we do short, flat-out sprints with long recovery—like hill sprints in winter or 120m sprints in summer. For endurance, we focus on slower, longer runs or track reps with short recovery, such as grass tempo runs or 500m intervals. This balance helps build my strength and stamina for the heptathlon.
RT: Can you describe how you integrate strength and conditioning into your running training for the heptathlon? How does it help with both your sprinting and longer endurance events?
Niamh: Strength work is huge for us in the heptathlon—it’s all about power. We do a lot of gym sessions, and having that strength makes a big difference. Our S&C coach, Michael Johnston, works closely with our main coach, Aston Moore to tailor our programs. Strength training helps us generate more force, which translates to speed, and it also helps our muscles fatigue less during the endurance events. It’s essential for staying strong through all seven events.
RT: When you’re training for a major competition, how does your training change? Are there specific adjustments you make to your running sessions as the event approaches?
Niamh: It changes massively. The volume goes down, but the intensity ramps up. The closer we get to competing, the focus shifts to more race-specific efforts. Our running sessions become more time-trial-based. For example, since the heptathlon includes an 800m race, we’ll practice split 800s—running two reps of 400m at race pace. The week before a competition, we barely do anything; it’s all about sharpening up and saving energy for the two days of competition.
RT: You’ve faced many challenges throughout your career—can you share some of the toughest moments you’ve encountered, particularly with your running or multi-event training, and how you managed to overcome them?
Niamh:It’s been tough, but I got through it with an incredible support system. My family, friends, coaches, physios, and doctors have all played a huge role. They’ve helped me stay focused, positive, and determined, even during the hardest moments.
RT: How do you maintain mental focus and motivation throughout such a diverse training schedule? Do you have any strategies that help you stay sharp during the tough training blocks?
Niamh: Having a great, motivating training group is a huge help. Honestly, though, I really love training and athletics, so motivation isn’t usually an issue for me. Of course, when I’m tired, music and caffeine are absolute lifesavers!
RT: For someone looking to replicate your success in multi-event competitions, how would you recommend they approach their running training? What key areas should they focus on to build a solid foundation for success?
Niamh:Stay consistent with it. Cross-training can be a game-changer—I’ve done a lot of work on the bike and in the pool, and it’s really helped my overall fitness. Also, make sure to work on both your aerobic and anaerobic capacity. So be sure to run fast and work on your max speed. But remember to improve your endurance base with slow runs!
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]]>The post RT Snap Q & A Series: Tom Evans | From Army Grit to Ultramarathon Glory – Lessons, Wins, and Resilience appeared first on Runner's Tribe.
]]>Tom Evans
- Born: February 3, 1992
- Nationality: United Kingdom
- Ultrarunning
Tom Evans skyrocketed to ultrarunning fame in 2017 with a groundbreaking third-place finish at Morocco’s iconic Marathon des Sables. Entering the grueling 251-kilometer race on a dare, Evans became the highest-placed European in the event’s history, just a year after winning his first ultramarathon, the 2016 Beacons Ultra. This remarkable start signaled the rise of a new endurance icon.
In 2018, Evans solidified his reputation as a world-class ultrarunner. He dominated the 101-kilometer CCC race at Ultra-Trail du Mont-Blanc (UTMB), clinching first place in one of the sport’s most prestigious events. That same year, he shattered course records at both the Coastal Challenge Costa Rica and the UK’s South Downs Way 50, underscoring his versatility and exceptional talent.
After winning the Ultra-Trail World Tour in New Zealand in 2020, Evans faced a setback in 2021 due to a stress fracture requiring surgery. Yet, his resilience shone through with a spectacular comeback in 2022, winning the Madeira Island Ultra Trail in Portugal. Evans’ story of grit and achievement continues to inspire runners and fans, solidifying his place among ultrarunning’s greatest.
Personal Bests
- 5 Kilometres Road – 13:41
- Half Marathon – 1:03:14
- 10 Kilometres Road – 29:44
- 10 Miles Road – 49:38
- 5000 Metres – 14:14.56
- Marathon – 2:26:07
- 10,000 Metres – 30:39.14
RT: How has your military background influenced your approach to training, discipline, and mental resilience in ultra-running? Are there specific lessons from your Army experience that you rely on during races?
Tom: My time in the military has defiantly shaped my mental approach to my day to day life. I think mostly with integrity- knowing that I am making the right decision for my goals. That may be in making sacrifices to not see friends and be away on training camp. Or going and doing that run in the cold, wet and dark UK weather. No real specific experiences that I pull from but for me it’s the ability to keep going under the circumstances and try to achieve what I have set out to do.
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RT: Congratulations on your monumental win at the 2023 Western States 100! After placing third in 2019, what changes did you make in your training, strategy, or mindset this year to ultimately take the top spot? Could you share any pivotal moments during the race that contributed to your victory?
Tom: Thanks very much. WSER in 2019 was my first 100 mile race and I had much to learn. I have always liked testing myself and pushing myself to the limit. Training wise, I spent 2 months in Flagstaff living with the Halls (both professional trail runners) and had the best time. The training itself was a bit more specific and dialled in. My mindset is ‘train for the demand of the event’ so with my coach, Scott Johnson, we broke down everything we thought we needed to do to put myself in with a chance. We did more threshold training and implemented double threshold training and got up to to some good volume.
RT: As an athlete who focuses on recovery and cutting-edge training methods, how do you structure your recovery routines and nutrition, especially after intense events like UTMB or Western States?
Tom: After the big races like this I don’t really focus too much on recovery. I like to listen to my body and see what I need to do. I find that always being so focussed can be really draining mentally. The recovery from a long race takes time for both the physical but in my opinion the most important recovery is for your mind. We put so so much effort into these training cycles and races that sometimes you just need to take a step back and relax.
RT: Every athlete faces challenges, and you’ve spoken about the ups and downs you’ve experienced, from injuries to tough race outcomes. How have you managed to stay focused and motivated through setbacks, and are there specific strategies or mental shifts that have helped you come back stronger each time?
Tom: I have some long term goals that I am always working towards. They are not all pure running performance goals. I believe it’s really important to be able to have some focus outside of training and racing in order to achieve your full potential. Sometimes things don’t go your way and you have to deal with that. Whether it’s injuries or anything else, you have to play the cards you’re dealt. The more experienced I have become, the more I realise how to deal with this. Don’t see injuries at time you’re not training, see it as time you have back to improve something else.
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RT: Your consistent, high-level performances in ultra-distance races suggest a strong and specialized training regimen. Could you walk us through a typical training week leading up to a major race like the Western States 100?
Monday: Easy / recovery day
Tuesday: double threshold. AM: 10 x 1km. PM: 5 x 5 min uphill at at 25% incline
Wednesday: AM: 3hr trails PM: Gym
Thursday: AM: 90 mins easy. PM: 90 mins easy
Friday: AM Trail tempo. PM: long bike
Saturday: Long trail 3-6 hours
Sunday: Long trail 3-6 hours.
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RT: What role do community and support systems play in your journey? Are there specific individuals or groups you rely on for motivation and guidance?
Tom: It’s great that you have such a strong, collaborative performance team supporting you. The 360-degree approach ensures that every angle of your training and performance is covered. Your internal motivation, driven by your goals, is a powerful force—it sounds like you have a clear sense of purpose that keeps you pushing forward.
RT: What advice would you give to aspiring ultra-runners who want to improve, stay motivated, and develop the resilience needed for such long distances? Are there any specific practices or mindsets you’d recommend that helped you along the way?
Tom: I think by setting goals that really motivate you is the best way to start. This will give you your ‘north star’ and you can then build a plan around that. I use a system called ‘chunking’ that basically breaks everything down into small bite size/manageable chunks so things don’t seem too far away or daunting. When things get tough, which they will, I rely on my ‘why’. Then from that point it’s easy to get my head down and keep grinding.
The post RT Snap Q & A Series: Tom Evans | From Army Grit to Ultramarathon Glory – Lessons, Wins, and Resilience appeared first on Runner's Tribe.
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